- Prispevkov: 545
- Pridružen: 17 Jan 2015, 21:36
Ponedeljek, 20. 8.
Jutranji trening ob 6:30
GYM - 1:20? h
Power clean 2x1x60, 3x1x65, 2x1x60
Deadlift 3x130, 2x130
Half squat 2x5x100
Bench press 11x60, 6x60, 10x50
& pushups 10/7/4
Rowing lying inclined bench 15/15/12
& bent-over reverse fly 3x14x2.5
Biceps hammer 15/13/11x12.5
& biceps lying preacher 12/10/8x7.5
Sobota, 25. 8.
Po 4 dneh pavze (priprave), odličen filing za počep in deadlift.
GYM - 1:20 h
Back squat 3x4x85
Deadlift 2x3x130
Reverse lunges (na 20kg plateu) 3x8x40 each
Military press 6/7/8x40
Reverse hyper 3x12x20
DB fly inclined 3x12x12.5
& barbell roll abs 3x12
& hanging knee raises 3x7
Torek, 28. 8.
Po celem dnevu dela, zvečer 1 urca hitrega treninga, kar zadovoljen
GYM - 1:00 h
Hexbar deadlift (low handles) 5x3x124
& hanging knee raises 10/10/8/8/8
Half back squat 3x3x100
& deadbugs 15/14/13/13/13
Bent-over rowing barbell 3x12x50
& hyperextensions 3x13 bw
Pullups 3x4x10kg
& Box deadlift with DB 3x10x40
Biceps curls drop set 12x15, 10x12.5/10/7.5/5
Sobota, 1. 9.
GYM - 1:30 h
Kolo 3,5 min
CMJ + 4 poskoki 1x ogrevalna, 4x max (palica na hrbtu)
Back squat 4x3x92.5
pretty easy or light
Deadlift 2x130, 2x140, 1x140
Reverse hyper 5x15x30
Pullups 8/8/7
& TRX row 3x15
Suit carry 3x 1 dolžina z vsako roko 50kg
Jutranji trening ob 6:30

GYM - 1:20? h
Power clean 2x1x60, 3x1x65, 2x1x60
Deadlift 3x130, 2x130
Half squat 2x5x100
Bench press 11x60, 6x60, 10x50
& pushups 10/7/4
Rowing lying inclined bench 15/15/12
& bent-over reverse fly 3x14x2.5
Biceps hammer 15/13/11x12.5
& biceps lying preacher 12/10/8x7.5
Sobota, 25. 8.
Po 4 dneh pavze (priprave), odličen filing za počep in deadlift.
GYM - 1:20 h
Back squat 3x4x85
Deadlift 2x3x130
Reverse lunges (na 20kg plateu) 3x8x40 each
Military press 6/7/8x40
Reverse hyper 3x12x20
DB fly inclined 3x12x12.5
& barbell roll abs 3x12
& hanging knee raises 3x7
Torek, 28. 8.
Po celem dnevu dela, zvečer 1 urca hitrega treninga, kar zadovoljen
GYM - 1:00 h
Hexbar deadlift (low handles) 5x3x124
& hanging knee raises 10/10/8/8/8
Half back squat 3x3x100
& deadbugs 15/14/13/13/13
Bent-over rowing barbell 3x12x50
& hyperextensions 3x13 bw
Pullups 3x4x10kg
& Box deadlift with DB 3x10x40
Biceps curls drop set 12x15, 10x12.5/10/7.5/5
Sobota, 1. 9.
GYM - 1:30 h
Kolo 3,5 min
CMJ + 4 poskoki 1x ogrevalna, 4x max (palica na hrbtu)
Back squat 4x3x92.5
pretty easy or light
Deadlift 2x130, 2x140, 1x140
Reverse hyper 5x15x30
Pullups 8/8/7
& TRX row 3x15
Suit carry 3x 1 dolžina z vsako roko 50kg